We experience the world through our 5 senses (touch, sight, hearing, smell and taste). This is what helps us understand and perceive the world around us. It is also the conduit in which our bodies perceive whether we are safe or under threat.

Creating a coping toolbox using your senses can be beneficial during times of increased distress as you have things to help in one place to self-regulate and help you feel grounded.

Explore items around your home or even outside. Head to the dollar store, if this is an option, and find items that bring you a sense of comfort, soothing and/or safety. Although there are common products that have been helpful, everyone is unique so it is recommended that you go out and explore. However, if you do not know where to start I've listed ideas below to get you thinking.

TASTE

Examples: sour candy (warheads, sour keys), lemons, spicy candy like cinnamon hearts

While these flavour profiles may not be immediately equated with self-soothing the taste is so over-powering that you’re unable to focus on anything else

SMELL

Examples: lavender, chamomile or mint. Incense, candles or essential oils.

While these are often associated with bringing calmness any scent that gives you a sense of comfort and/or calm works well.

TOUCH

Examples: soft or fuzzy fabric (such as a blanket), petting a pet like a cat or dog, a plush toy, fidget spinners, jewelry, ice or warm/heat such as holding a cup of coffee or tea or taking a bath or shower

Bonus: If you're feeling especially hyper-aroused dunking your water in a bucket of ice water, taking a very cold shower, or putting an ice pack on your head and putting your head in between your legs can help you quickly regulate yourself

SIGHT

Examples: a photo of your pet, of your family, of your favourite person (real or fictional). A photo of a destination you've been to or a place that brings you a sense of calm, safety, and/or ease. Photos of places in nature can be especially calming. You can also include a quote, coping statements or reminders that help you weather this distress and get you to calmer waters.

BONUS: if you're able to immerse yourself in nature (nature bathing) can be calming and therapeutic

SOUND

Examples: make a playlist of your favourite songs and listen to white or brown noise. Listen to nature sounds or classical music.

BONUS: if you're able to immerse yourself in nature (nature bathing) and listen to the sounds brought forth

Bonus Exercise: 5, 4, 3, 2, 1 Technique

This grounding technique uses your senses to ground you in the present moment by getting you out of any looping and distressing thoughts and reminds your body that you are safe in the present moment. It can be done virtually anywhere. Give it a try by following the instructions:

Name FIVE things you see in your immediate environment. It could be your computer, your plants, your clothing. Notice the details of each item.

Name FOUR things you can hear. It could be anything from the subtle humming of a fan, cars going by outside or a dark barking from afar.

Name THREE things you can feel. Focus on the sense of touch and feel the textures around you. It could be the fabric of your clothes, the feeling of something you're holding or how it feels to sit in a chair.

Name TWO things you can smell. Take a deep breath in and notice two smells around you. It could be the smell of the drink you have in front of you, a fragrant candle or flowers. Or, it could be the smell of laundered clothes.

Name ONE thing you can taste. Go inwards and notice if there is any lingering taste on your palate from what you recently drank or ate. Or, take a sip or bite of whatever you have available to you and notice what it tastes like in your mouth.

IF self guided is not your thing, there are several guided meditations to choose from, including this one: https://youtu.be/zilmlTO5i9Q?si=lm04kAgvwSI1ubEY